Jingle My Jangle

I went out and walked 18 holes of golf this afternoon and am feeling good after not doing a WOD yesterday. Went in for the 7pm class.

Warm-up

5 rounds

  • 10 PVC Pass-thrus
  • 30s Bottom Squat Hold

I mixed in some PVC Around-the-Worlds for some of the pass-thrus to help get my shoulders warmed up.

Strength

5×3 Shoulder Press

I was really disappointed in my performance with the 5×5 last week, so I was in it to win it tonight. I did a set of 10 at 45# and a set of 5 at 95# to get warmed up. For my working sets I used 105#, 115#, 125#, 135#, and 145# with no missed reps. BOOM! My previous PR was 140# and I got 3 reps at 145# today, so I have no idea why last week sucked.

WOD

5 rounds

  • 3:00 AMRAP
    • 3 Burpees
    • 6 MB Cleans (20#)
    • 9 Wall Balls (20#, 10′)
  • 1m Rest

Start each round where you ended the last round, which will most likely be in the middle of the cycle. This makes counting easier, as long as you can remember where you leave off. I did exactly 17 rounds with 1 second to spare. One minute is not a lot of rest time between these rounds and all that squatting really adds up.

Finisher

Death by Jingle Jangles (by 3s)

What’s a Jingle Jangle you ask? They are basically short sprints from side to side in the gym, which is about 16 feet wide. So for this “Death by” style, in the first minute you have to get side to side 3 times, then 6 times the next minute, and increase by 3 each minute. For the first 5 minutes it’s all walking to save energy, but then I had to start picking up the pace. I got through the round of 30, which is the 10th minute, and then got 21 of the 33 in the 11th minute, which in a new gym record.

Sort of Like “Cindy”

I haven’t been this sore since the competition a few months ago. Who would have thought doing gymnastics (specifically back tuck flip progressions) for an hour could beat up on your body this much. I’m sure Sunday’s WOD and the work I did yesterday have a little to do with it as well. I’ve been using the rumble roller a few times a day and it’s painful as hell! My IT bands have never felt like this before.

I’m getting a hot stone massage this afternoon and making tomorrow a rest day so I figured I better get in to the 9am today for a WOD.

Warm-up

  • 100 Butt Kicks
  • 100 High Knees
  • 50 Jumping Jacks
  • 50 Zombie Kicks
  • 25 Lateral Hops (left)
  • 25 Lateral Hops (right)

Strength

Weighted Pull-ups, 5×5

  • 5 @ 8#
  • 5 @ 10#
  • 5 @ 12#
  • 5 @ 15#
  • 5 @ 15#

I was able to complete each set today!

WOD

20:00 AMRAP

  • 5 Burpees
  • 10 Wall Balls (20# MB, 10′ target)
  • 15 AbMat Sit-ups

Remind you of the benchmark girl “Cindy” a bit? Same style but tougher in the long run. My strategy was to keep an even pace so I didn’t burn out early. Twenty minutes is a long time. I went unbroken right up until the end of the WOD and even had a little in the tank to speed through my burpees in the last couple of rounds. Finished 14 rounds plus 5 burpees and 5 wall balls. That comes to 75 burpees, 145 wall balls, and 210 sit-ups!

Finisher

7:00 AMRAP

  • 150m 1-arm Farmer’s Carry (53# KB)

I completed 6 laps (I think! Lost track on the 2nd or 3rd lap) and was about 30m away from finishing the 7th lap. Never had to stop and switched hands around the halfway point of each lap.

I can’t wait for my massage!

4 In A Row

So much for 3 on 1 off. I saw this WOD and really wanted to do it because I need the work with weighted pull-ups and the push-up reps. Tomorrow is a better day to take off for me anyway because I have the 2nd round of a golf tournament in the morning.

Warm-up

10:00 EOMOTM

  • 7 KBS
  • 12 Wall Balls

The goal was to pick a heavier KB each round. I used 48#, 53#, 62#, 71#, and 80#. That’s the first time I’ve ever swung the 80 pounder; hadn’t even done Russian swings that heavy yet. It felt pretty good. The wall balls were a good way to loosen up after all of the squat work yesterday.

Strength

5 Sets

  • 5-8 Weighted Pull-ups

These were one of the reasons I wanted to come in today. Kind of disappointed with how I did.

  • 8 @ 8#
  • 7 @ 10#
  • 5 @ 12#
  • 4 @ 12#
  • 3 @ 15#, plus a long negative on the last rep

WOD #1

5:00 AMRAP

  • 3 Plyo Push-ups
  • 6 Burpees
  • 9 HR Push-ups

This AMRAP was the other reason I wanted to come in. I need to increase my push-up strength and capacity. Lots of push-up movements here, so no break for the arms. I did 4 rounds plus 11 reps in the next round.

We rested 3 minutes before doing another WOD.

WOD #2

7:00 AMRAP

  • 7 Thrusters (35# DBs)
  • 7 Box Jumps (24″)

The Rx for men was 40# DBs and I grabbed them for about 10 seconds. After thinking about the WOD, I realized I would die so I swapped them for the 35 pounders and I’m so glad I did. In the first round I thought the 35# DBs were even going to be too heavy, but I stuck with it and did each round without putting down the weights. I really had to focus on the hip drive to get those suckers up overhead. The thrusters really wiped me out and negated my box jump advantage. I managed to get 6 rounds and 5 more thrusters.

Finisher

10:00

  • Hold the L-Sit as long as possible
  • 30 Russian Twists (30# KB)

I did the L-Sit on the rings to get that extra work on my upper body and I think it’s harder on the core as well. I was able to hold for about 25-30 seconds each time and surprisingly it was my arms that kept giving out. All of the Russian twists were done unbroken each round. I did 5 total rounds.

I’m glad I went in today because it allowed me to work on some weaknesses. I could tell I wasn’t all-in for today though; definitely not my best effort. Golfing the 2nd round of a tournament with the group of guys I play with in the morning, so it works out better for me to make tomorrow a rest day.

A Partner Ladder

Today I got to make up the WOD for Survival Fitness since Matt and Cora are out-of-town camping. I taught the 11am and then worked out with the noon class.

Warm-up

5 rounds

  • 15s Jumping Jacks
  • 15s Air Squats
  • 15s Mountain Climbers
  • 15s Jump Squats

Nice easy warm-up to get the blood flowing.

WOD

Partner Ladder

  • 10->15 Burpees
  • 5->10 Ring Dips
  • 10->15 Wall Balls
  • 5->10 T2B
  • 500m Sandbag Run

* One partner working at a time for the reps. For example, partner A does 10 burpees, partner B does 10 burpees, partner A does 11, partner B does 11, and keep going until both have done the round of 15 reps.

Since we had an odd number of people in class, I teamed up with Marisol and Brian for a team of 3. Brian and I worked at the same time as partner A and Marisol was our partner B. It’s gotta be tough teaming up with two guys and getting shorter rest periods, but Marisol did awesome.

I did Rx ring dips through the round of 7. Then in round 8 I think I did 4 Rx and 4 with a purple band. In the round of 9 I maybe got 3 Rx and then in the round of 10 it was all with the band. I was really hitting a good rhythm with the T2B today and only had to break up the last 2 rounds so I didn’t rip my hands. When I finished the run, the clock read 29:40. I was a bit ahead of Brian and Marisol, so I’m not sure what our official team time would have been. I’m really happy with how this WOD turned out. I was planning for the top teams to be around 30 minutes which was pretty close.

Finisher

3 rounds

  • 1m Plank
  • 1m Russian Twists (35# KB)
  • 1m Table Top (30s each side)
  • 1m Rest

Not going to lie, this sucked after the WOD. Even the planks were hard to get through.

Turning the Tables

It was great to rest up yesterday. I did walk 18 holes of golf in the morning. Back to it for the 9am class this morning. My back is feeling better after a few days of the standing desk and the massage on Tuesday. I have another massage and adjustment this afternoon.

Warm-up

4 rounds

  • 15s Jumping Jacks
  • 15s Air Squats
  • 15s Mountain Climbers
  • 15s Jump Squats

Midline

We partnered up to do 200 AbMat sit-ups. One person held a plank and the other knocked out reps. I was doing sets of 30 on my turns so got 120 sit-ups.

WOD

3 rounds

  • 1m Push Presses (30# DBs)
  • 1m Wall Balls (20# MB, 10′ target)
  • 1m Jingle Jangles
  • 1m Burpees
  • 1m SDLHP (53# KB)
  • 1m Rest

Push presses and SDLHP were I got most of my reps each round. My rounds were 122, 107, and 104 for a 333 total. Fight Gone Bad style WODs are always ass kickers because it’s like 3 rounds of 5 mini AMRAPs.

Finisher

Prowler Suicides

After class, I stuck around to help out with a group of high school varsity soccer guys. We put them through the same workout. It was a lot of fun and nice to put someone else through the pain for a change. Makes me look forward to getting my CrossFit Level 1 Certification even more now.

Death by Wall Balls

Yesterday I finally bought a couple of lacrosse balls and taped them together. I’ve been rolling on them while watching TV at different times throughout the day to try to loosen up my back muscles and speed up the healing process.

Warm-up

10 rounds

  • 150m Sprint
  • 30s Rest

Loved this one. Definitely one of my strengths.

WOD

Death by Wall Balls

I got through the round of 19 and then 14 reps of round 20. I had to take a short break in the round of 19 and that pretty much ended me right there.

Finisher

Prowler sprints loaded with 95#. Pretty light weight, but allowed me to go faster. I got in two high sprints and two low ones.

Scaled “Garrett”

I went back to the chiropractor today and he showed me the x-rays. I have some weird curves going on in my spine due to sitting all day for work. Might be time to look at setting up a standing desk. Sore in my calves today, probably from all of the push presses last night. Shoulder soreness is definitely from push presses and I bet they’ll be even more sore tomorrow after today’s WOD.

Warm-up

  • 10 Russian KBS (53# KB) each round before the Wall Ball set
  • 1-2-3-4-5-6-7-8-9-10 Wall Balls (20# MB, 10′ target)

I started out slow and steady, which quickly put me behind a lot of people. But I never rested and ended up finishing first in the class with a time of 6:15.

WOD

“Garrett”
Three rounds

  • 75 Air Squats
  • 25 Ring HSPU
  • 25 L-Pull-ups

Anyone that can do this WOD as prescribed is a fucking beast.

I’ve never attempted a ring HSPU and don’t have plans to try one. I started off doing HSPU with no assistance and got about 10 in each round before adding an AbMat under my head. I did mostly kipping HSPU, except for 4 or 5 strict ones at the beginning of each round. I did a few L-Pull-ups in the first two rounds, but quickly resorted to strict dead-hangs. After about 10 or 12 of those per round I added a purple band to finish out the 25. My total time was 32:44.

Finisher

  • 1m Side Plank (L)
  • 1m Side Plank (R)
  • 1m Plank

This was supposed to be 3 rounds, but there wasn’t enough time so I only got in the one.